Relaxation Techniques

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To overcome high levels of anxiety, phobias, or panic attacks it is of paramount importance to learn how to relax.  It is impossible to feel relaxed and tense at the same time.  People who live with high levels of anxiety often do not know how to relax or to release the tension stored in their muscles that is contributing to the experience of anxiety.

Bourne,E.J., in his book, 'The Anxiety and Phobia Workbook', (1995) suggests the best relaxation that makes a difference in dealing with anxiety is the regular, daily practice of some form of deep relaxation. Deep relaxation involves a number of physiological changes including:

• Decreases in heart rate
• Decrease in respiration rate
• Decrease in blood pressure
• Decreases in skeletal muscle tension
• Decrease in metabolic rate and oxygen consumption
• Decrease in analytical thinking

These physiological changes are in direct contrast to the symptoms experienced during the anxiety response of a panic attack.  In other words, you cannot be anxious and relaxed at the same time.

Bourne also suggests that regular practice of deep relaxation for 20 – 30 minutes on a daily basis can produce a general feeling of relaxation and sense of well being to the rest of your life. Most people notice that after practicing deep relaxation once per day for several weeks, they tend to feel more relaxed all the time.

How do you achieve a state of deep relaxation?

There are many different ways to achieve a state of physical and psychological relaxation.  A combination of technques is often helpful.  These can include...

	Natural breathing technique
	Progressive muscle technique
	Meditation

The benefits of releasing tension throughout your body and calming your mind are numerous.  Most people report an increase in their self esteem, a calm, relaxed attitude and general sense of well being.  For people who live with high levels of anxiety, incorporating some regular relaxation time into your day or week is of paramount importance.

Progressive muscle relaxation technique

Progressive Muscle Relaxation is a well known and very popular technique used to achieve a deep state of relaxation.  The technique involves tensing a particular muscle in your body for a short period of time, and then releasing it.  For example, clenching your right hand in a fist for about 15 seconds, then releasing it very quickly will assist in releasing the tension in your hand.  You might like to try it.  You can work your way through all your main muscle groups of your body.  You can also tense, and release the same muscle group again and again, which will further increase the release of tension in a particular area, thereby increasing relaxation in the muscle.

Guidelines

Bourne suggests the following guidelines when using the progressive muscle relaxation technique.

• Practice for at least 20 minutes per day
• Find a quiet location free from distraction
• Ensure the room temperature is comfortable - not too hot, and not too cold
• Practice at regular times – on awakening or before retiring or before meals
• Practice on an empty stomach
• Assume a comfortable position – your entire body needs to be supported
• Loosen any tight clothing and take off shoes
• Make a decision not to worry about anything
• Assume a passive, detached attitude

Reference:

Bourne,E.J.,(1995) 'The Anxiety and Phobia Workbook - A step by step program for curing yourself of extreme anxiety, panic attacks and phobias', MJF Books, New York., p.65-76 passim).  

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Disclaimer...

This site is not intended as a means of disseminating medical advice. If medical advice is required it is advisable to seek expert medical assistance. This site contains links to other sites, practitioners and therapists providing health related materials, treatment and therapies. However, the content and materials, treatment and therapies provided by these third party sites, practitioners and therapists, are not produced by nor are they the responsibility of the author of this site.